The barbell rollout from bench is an advanced core exercise that targets the abdominal muscles, with secondary emphasis on the shoulders and tricep. It requires significant core strength, stability, and control to perform safely and effectively.
Also Works
ShouldersTriceps
How to Perform
1
Start by kneeling on the floor with a barbell placed on a bench in front of you.
2
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
3
Keeping your core engaged and your back straight, slowly roll the barbell forward, extending your arms in front of you.
4
Continue rolling the barbell forward until your body is fully extended and your arms are overhead.
5
Pause for a moment at the fully extended position, then slowly roll the barbell back towards your body, returning to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Start kneeling in front of a bench with the barbell on the bench surface, and roll it forward along the bench as you extend your body.
•Keep your core braced and your hips locked; don't let your lower back sag as you roll out.
•Only roll out as far as you can maintain a straight body line from knees to shoulders.
Common Mistakes
•Letting the hips drop and the lower back hyperextend as you reach full extension, which compresses the lumbar spine.
•Bending at the hips on the way back instead of pulling with the abs to return to the start.
•Rolling out too far beyond your strength level, losing control of the bar.